Cycling: Beginning Cyclist - Get Fit: 1.5 to 3.25 hrs/wk

This 12-Week training plan is designed for the beginning cyclist that is looking for a plan to follow to get fit. This plan begins with three, 30-minute rides and builds to a goal-ride of 24 to 30 miles on Saturday of Week 11. Week 12 is a rest week with a 5-mile time trial included to benchmark your fitness.

Each week of the plan has three cycling workouts, one equipment or technique tip, a nutrition tip and one of my favorite motivational quotes. A Kudo comment is included on one ride each week to help keep you on track. Have a look at the plan preview and the goals listed below to see if this plan is right for you.

Goals of the plan:

- Ride three times per week for 12 weeks to build fitness

- Build the long weekend ride from 30 minutes to a goal, destination ride around 24 to 30 miles. (This will take you around 2 hours if you average 12 to 15 miles per hour (mph).)

- Establish cycling as a routine.

- Get fit.

Find the supporting documents you need to help you with this plan at this link.

Ride at RPE Zone 1 or below. This should be very easy, a 'noodle ride.'

Sample Day 3

0:30:00

Cadence - Zones 1-2

With heart rate in Zones 1 to 2, the entire ride is at 90 rpm or greater. If cadence is not at least 90, coast and recover until legs are recovered. This is best done on a flat course.

Sample Day 6

0:30:00

Endurance - rolling

This level is used for aerobic maintenance and endurance training. Heart rate should stay primarily in Zones 1 to 2. How much time is spent in each zone depends on how you feel that day. The goal of an E2 ride is not to see how much time you can spend in Zone 2. Ride on a rolling course if possible, with grades up to 4 percent. For reference, most highway off-ramps are 4-percent grade. Riding in a slightly larger gear can simulate a gentle hill, if there are no hills where you live. Remain in the saddle on the hills.

Sample Day 8

0:30:00

Recovery - 90rpm

Ride in the small chain ring at 90 rpm on a flat course, keeping heart rate in Zone 1. If you are unable to maintain 90 rpm, coast and rest until you can resume 90 rpm.

Sample Day 10

0:30:00

Fartlek

Ride mostly in Zones 1 to 2 zones with a few short (10 to 20 second) accelerations placed throughout the workout, your choice. Relax and have fun.

Sample Day 13

0:45:00

Endurance - rolling

This level is used for aerobic maintenance and endurance training. Heart rate should stay primarily in Zones 1 to 2. How much time is spent in each zone depends on how you feel that day. The goal of an E2 ride is not to see how much time you can spend in Zone 2. Ride on a rolling course if possible, with grades up to 4 percent. For reference, most highway off-ramps are 4-percent grade. Riding in a slightly larger gear can simulate a gentle hill, if there are no hills where you live. Remain in the saddle on the hills. If you ride with a group, inner discipline is necessary to let the group go if they want to hammer.

Sample Day 15

0:30:00

Recovery - fun

Ride at RPE Zone 1 or below. This should be very easy, a 'noodle ride.'